Heart Healthy Mediterranean Chicken and Tomatoes

Full credit for this dish goes to Health eCooks 

Tomato, Kalamata olives and garlic give this heart-healthy chicken recipe explosive flavor. Use your favorite fresh herbs to liven up this luscious Mediterranean dish that takes chicken breasts to the next level. Enjoy!

Ingredients:

• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 2 garlic cloves, minced
• 1 tsp chopped fresh thyme
• 1 tbsp chopped fresh basil, plus additional for garnish
• Black pepper to taste
• 2 boneless, skinless chicken breasts (8 oz each), halved
• 1/8 tsp salt
• 2-3 tbsp all-purpose flour
• 1/4 cup dry white wine (maybe a tad more)
• 10-12 oz cherry or grape tomatoes
• 2 tbsp chopped Kalamata olives (I use 3 tbsp)

Preparation:

In a small bowl, combine 1 tablespoon of the oil, the lemon juice, garlic, thyme, basil and pepper to taste. Place the chicken in a large resealable plastic bag and add the marinade. Seal bag, pressing out any air. Chill for 30 minutes or up to 2 hours.

Remove chicken from marinade and pat dry with paper towels (discard marinade). With a meat tenderizer, pound chicken between 2 pieces of plastic wrap until about 1/4 inch thick.

Season the pounded chicken with the salt and black pepper to taste. Dredge the chicken lightly in the flour, shaking off the excess.

In a heavy skillet, heat the remaining 2 tablespoons oil over high heat. Sear the chicken for 1 1/2 minutes, or until the bottom is browned in spots. Turn over and brown other side, about 1 1/2 minutes, or until no longer pink and the juices run clear. Remove the chicken from the skillet.

Reduce heat to medium high. Add the wine to the skillet and stir to deglaze. Add the cherry tomatoes and cook, stirring, until they shrivel and burst. 

Add the olives and black pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 minutes, or until the olives are warmed through. 

Serve the chicken topped with the tomato mixture and garnished with fresh basil.

Blessed be... and happy cooking!

Oh What a Dressing!

This dressing was originally introduced with the Chickpea Salad, but I have found the flavor pallet to be quite versatile with other salads as well, so I'm giving it its own page. :-) Enjoy!

Ingredients:

• 1/3 cup olive oil
• 1/4 cup red wine vinegar
• Juice of one lemon or 2-3 tbsp
• 1 tbsp soy sauce
• 2 cloves garlic, minced
• 1 tsp Dijon mustard
• Salt and fresh ground pepper, to taste

Preparation:

Add all ingredients to a 2-cup measuring cup and whisk until creamy smooth. Serve just about any salad... be adventurous! 

Blessed be... and happy cooking!

Versatile Shredded Chicken Breast

I was eating too much canned tuna for lunch, apparently, so I decided to make a batch of shredded chicken breast to use for lunches and soups. Seasoning is the same as for my Homemade Chicken Cold Cuts, but the shred allows for more versatility. Enjoy!

Ingredients:

• 4-5 boneless, skinless chicken breasts
• 1tbsp each salted butter (melted) and olive oil
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika

Preparation:

Add chicken to a clean bowl and coat all sides with butter/oil mix. Combine kosher salt, pepper, garlic, onion and paprika and rub chicken on all sides with the mix until all pieces show a uniform color.

Heat oven or air fryer to 450 and place chicken in your tray of choice. I use my air fryer basket on the bake setting, but any toaster oven or full size oven will work equally well. Bake at 450 for at least 15 minutes, at which point test with instant read thermometer for 165 F. Add a few extra minutes if under.

Once you're sure all pieces are cooked, remove from heat and tent loosely with foil for 10-15 minutes. Cut up the chicken once it's cooled and shred by hand. I find weighing out 4oz servings for any lunch type salad is sufficient. Store the rest for up to 3 days in the fridge.

Use the shredded chicken as you see fit. I like to use for Weeknight Chicken Soup or a nice Healthy Lunch for One.

Blessed be... and happy cooking!

Montreal Steak Chicken & Broccoli

The original version of this recipe featured venison or beef and is still available to Red Meat Foodies by clicking HERE. I found it works quite well with chicken too, especially that healthy white meat. Comfort food for sure... Earthy flavors and textures that will delight!

Something to point out here, following my blog's intent of creating good meals especially for diabetics, is that pearled barley should be our go-to grain with a GI of around 35 (low) when cooked. In comparison, brown rice comes in at 50 (medium) and white rice at 89 (high).

Okay... let's cook!

Ingredients:

• 1 lb chicken tenders cut into bite size strips
• 2 tsp McCormick's Montreal Steak Seasoning
• 1 cup pearl barley (substitute low sodium chicken broth for water)
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by placing the chicken in a standard salt brine for about an hour. Rinse the chicken and set aside.

Continue on by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.

Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.

Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Alternatively serve the barley as a side, but personally I prefer the full blend. ENJOY!

Serves 3 - 4

Blessed be... and happy cooking!

Weekend Ramble: Red Meat Consumption and Diabetes

As you may or may not know by now, on recommendation from my current cardiologist I have given up roughly 95% of my red meat intake. My labs have improved immensely, so I am glad I listened to him. My change was largely heart related, but in this article by scientists at Michigan State University research studies are showing that the type of meat as well as how it is prepared can have an affect on diabetes factors. No... I am not preaching. Instead I am sharing information I found to be intriguing enough to maybe benefit my fellow diabetics.

Red Meat Consumption and Your Risk of Diabetes

Laura Anderson, Michigan State University Extension - December 12, 2022

Cooking meat properly, along with substituting other proteins, can help to reduce your risk of type 2 diabetes.

For many, meat is considered a staple in the diet and may be the main dish with other foods added as sides. This is known typically as a “Western-based” diet. Meat provides our bodies with a good source of protein and can be prepared in a multitude of ways including baking, frying, grilling and broiling. With creativity, meat can take on many different flavors and textures from spicy and tangy to blackened and charred. But does meat consumption increase our risk for diabetes?

A study conducted in 2014 and published through the National Institute of Health (NIH), followed multiple cohorts of men and women for over two decades collecting data related to their consumption of meat, which included red meat, processed meat and chicken. There are several ways that meat consumption may contribute to diabetes. According to researchers, the nitrates and preservatives in processed meats can damage cells in the pancreas which are involved in insulin production. Red meat contains a high amount of “heme” iron, which can contribute to oxidative stress and inflammation. This study concluded that the consumption of meat is consistently associated with an increased risk of diabetes.

A recent study conducted in 2018, through the Harvard School of Public Health, found that the way red meats are cooked is consistent with the risk of diabetes in a person. Based on data from over 289,000 adults followed for 12 to 16 years, researchers found that there was 1.5 times more opportunity for type 2 diabetes when red meats, chicken and processed meats were eaten after being cooked at high temperatures. This high temperature cooking method is representative of charring the food through grilling and open-fire cooking. This was compared to people that ate meat cooked until lightly browned. The exact reason for the increase is unclear but researchers cite that the chemicals produced from charring could cause an inflammatory effect in the body affecting insulin production and usage. The fact that there was an increased risk of weight gain and obesity from eating foods cooked at high temperatures also may contribute to increase the diabetes risk.

Red meat is generally classified as meat with higher myoglobin levels and is mostly found in four-legged mammals like cattle, pig, lamb, horse and goat. Red meat generally contains higher levels of saturated fatty acids and cholesterol which contribute to cardiovascular disease.

Should you cut meat from your diet if I you are at risk or have type 2 diabetes? According to the American Diabetes Association, decreasing the amount of red meat and processed meat in your diet because of the higher saturated fat and salt amounts is recommended. Try to choose the leanest variety of these meats if you decide to consume them. Include poultry, fish and seafood and don’t forget about non-protein choices like dried beans. Remember, to read food labels for carbohydrate content. Incorporating physical activity on a regular basis is also a great choice to reduce the risk of and manage type 2 diabetes.

For more information on managing diabetes, visit MSU Extension's Diabetes website.

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464). 

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Borani Banjan (Afghan Eggplant in Yogurt)

 

Credit for this dish goes to the New York Times

Traditionally in Afghan-style borani banjan, an appetizer or vegetable side, eggplant slices are soaked in salted water for 20 to 30 minutes, drained and dried, then simmered in a spiced tomato sauce before being served in layers of garlicky yogurt.

This version significantly simplifies the preparation in the interest of time without compromising its appeal: varied flavors and textures from crispy, caramelized eggplant; creamy, garlicky yogurt; sweet and sour tomatoes; and juicy, bright pomegranate seeds. No soaking or simmering here, just quick pan-frying and layering for the same effect in about 30 minutes.

Ingredients:  

• 1 cup full-fat Greek or Indian yogurt 
• 1 garlic clove - smash minced 
• Salt 
• 1/2 to 1 cup vegetable oil 
• 4 Japanese or Indian eggplants, or 1 globe eggplant, cut into ¼-inch-thick rounds
• 3 plum tomatoes - chopped 
• 1/2 tsp Kashmiri or other red chili powder (optional) 
• 2 tbsp pomegranate seeds - if available
• 4 to 6 small mint leaves 

Preparation:

In a bowl, mix the yogurt, garlic, ½ tsp salt and 2 tbsp water. Place in the fridge to chill and develop garlicky flavor.

Line a tray or large plate with paper towels. In a large frying pan, heat 1/1/2 cup oil on high. The eggplant slices should be submerged about halfway in the oil while frying. When the oil is heated, about 1 minute, add the eggplant slices in a single layer, and fry 1 to 2 minutes on each side, working in batches to avoid overcrowding and adding oil between batches as necessary. When the eggplant starts to caramelize and turn brown, transfer to the prepared tray or plate. Pat dry with a paper towel or clean kitchen towel to remove any excess oil and to preserve the eggplant’s crisp texture. Season with salt as desired.

To the same pan, add tomatoes, 1/2 tsp salt, 2 tbsp water and chile powder, if using. Cook on medium high until the tomatoes start to break down, about 5 minutes.

To serve, spread the yogurt in a single layer in a large shallow dish. Add the eggplant in a single layer on top, and then scatter the tomato over the eggplant. Finish with pomegranate seeds and mint.

Blessed be… and happy cooking!

Tuscan Salmon

Sometimes it's okay to splurge. Some people will call it cheating, but I prefer to call this type of meal a well deserved treat. This Tuscan Salmon, originally inspired by a recipe found on eatwell101.com, does have things we usually avoid, like heavy cream, cheese and butter, but trust me when I tell you there will be no regrets! :-)

Just don't make it every week... and practice portion control! :-)

Ingredients:

• 3-4 6oz salmon fillets
• 2 teaspoons olive oil ( I use the olive oil from the sun-dried tomato jar)
• 2 tablespoons butter
• 5 cloves garlic, finely diced
• 1 small yellow onion, diced
• 1/3 cup (80ml) vegetable broth (white wine works well, too)
• 1 7.5oz jar sun-dried tomato in oil, drained and cut up to bites of your choosing
• 1 3/4 cups heavy cream
• Salt and pepper, to taste
• 3 cups baby spinach leaves
• 1/2 cup grated Parmesan

Preparation:

Heat the oil in a large skillet over medium-high heat. Season the salmon filets on both sides with salt and pepper, and sear in the hot pan, flesh-side down first, for 5 minutes on each side, or until cooked to your liking. Once salmon filets are cooked, remove from the pan and set aside.

In the same pan, melt the butter in the remaining cooking juices leftover. Add in the garlic and fry until fragrant (about one minute). Add onion and stir fry until translucent. Add the sun-dried tomatoes and fry for 1-2 minutes so they release their flavors. Finally, pour in the vegetable broth, and allow the sauce to reduce down slightly.

Reduce heat to low, add the heavy cream, and bring to a gentle simmer, while stirring occasionally. Season the cream sauce with salt and pepper to your taste. Add in the baby spinach and allow to wilt in the sauce, and add in the parmesan cheese. Allow cream sauce to simmer for a further minute until cheese melts through.

Add the grilled salmon filets back into the pan and spoon the sauce over each filet. Serve with a green vegetable and a barley of your choice.

Blessed be... and happy cooking!

Steak Salad with Orange

Credit for this protein-rich salad goes to the ADA's Diabetes Food Hub

This steak salad with oranges is a refreshing and vibrant dish that combines the rich flavors of flatiron steak with the citrusy sweetness of oranges.

Ingredients:

• 15 oz sirloin steak (sliced into 1/2 inch thick slices, all visible fat removed)

• 2 tbsp olive oil (divided)

• 2 tbsp balsamic vinegar

• 2 cloves garlic (minced)

• 1 tsp dried rosemary

• 1 tsp Kosher Salt

• 1/2 tsp black pepper

• 8 cups baby spinach

• 2 whole oranges (segmented)

• 1/2 small red onion (sliced)

• 1/2 cup shelled edamame

• 1/3 cup balsamic vinegar (for the dressing)

• 1 tbsp Dijon Mustard (for the dressing)

• 1 clove garlic (minced, for the dressing)

• 1 tsp honey (for the dressing)

• 1/4 cup Extra Virgin Olive Oil (for the dressing)

• 1/2 tsp Kosher Salt (for the dressing)

• Crumbled feta and/or crushed walnut as optional garnish

Preparation:

In a bowl, whisk together two tablespoons olive oil, balsamic vinegar, minced garlic, dried rosemary, kosher salt, and black pepper to create the steak marinade.

Place the steak in a shallow dish and pour the marinade over it. Ensure the steak is coated evenly.

Let the steak marinate in the refrigerator for at least 30 minutes.

While the steak marinates, make the dressing. In a small bowl, whisk the balsamic vinegar, mustard, garlic, honey, and seasoning. Continue whisking and slowly add the olive oil and whisk until the dressing is emulsified.

Preheat the grill to high heat and heat the remaining one tablespoon of oil.

Remove the steak from the marinade and cook for approximately 4–5 minutes.

In a large salad bowl, combine spinach, oranges, red onions, and edamame. Drizzle half the dressing on the salad and toss to coat. (Reserve remaining dressing for another use.)

Arrange the steak on top of the salad and add some crumbled feta and/or crushed walnuts for a next level flavor sensation.

Blessed be… and happy cooking!

Grilled Salmon with Mango and Tomato Salsa

Credit for this dish goes to the ADA's Diabetes Food Hub

Mango and other fruit can add a slight sweetness to any salsa. It works particularly well with this slightly spicy salmon dish. Grilling salmon fillets with the skin on makes them easier to flip and helps prevent sticking. Oiling your grill grates can also prevent sticking. Use cooking spray for the easy button. :-)

You could also cook the salmon in the oven: Preheat oven to 400 degrees and bake the salmon in a shallow baking pan for about 9 minutes or until cooked through.

 Ingredients:

• 1 tbsp chili powder
• 1 tbsp cumin
• 1/4 tsp garlic powder
• 1/4 tsp ground cinnamon
• 1/4 tsp salt
• 1 1/2 lbs salmon with skin on - cut into four 6-oz filets
• Cooking spray for grill
• 1 1/2 cup diced mango
• 1 1/2 cup diced tomatoes
• 1 lemon - juiced, divided use
• 1/2 cup chopped fresh cilantro or basil

Preparation:

Preheat the grill to medium high heat.

In a small bowl, combine chili powder, cumin, garlic powder, cinnamon, and salt. Sprinkle the spice mixture evenly over the salmon fillets.

Lightly oil the grill grates with the canola oil. Place the salmon on the grill, skin side down. Cook uncovered for 7 to 8 minutes, turning halfway through. The salmon is done when it flakes easily with a fork.

While salmon is cooking, combine mango, tomatoes, cilantro, and half of the lemon juice in a medium bowl.

Remove salmon from grill and spritz with remaining lemon juice. Divide the salsa among the filets and serve.

Blessed be... and happy cooking!

Chef Michael's Lima Bean Medley

 

One of my rainy day experiments turned out to be a very nutritious dish with fair amount of protein, anti-oxidants and other stuff that’s good for you. 😊 Use stand-alone or as a side or even as a snack. A half recipe is plenty for two people as a side dish with some left over.

Ingredients:

·       16 oz frozen baby lima beans

·       10 oz baby portobello mushrooms - sliced

·       2 lge yellow onions – cut up to your liking

·       2 tbsp olive oil

·       Salt & pepper to taste

 

Preparation:

Cook the lima beans per pkg instructions and set aside.

In a non-stick Dutch oven , or large skillet, saute the onions over medium heat until just translucent.

Add the mushrooms and continue to cook until mushrooms are soft.

Add cooked lima beans and season with salt & pepper. Give it all a good toss and serve.

Lima Bean Medley paired with BBQ chicken and German Cucumber Salad

Blessed be... and happy cooking!

Skillet Zucchini & Mushrooms with Chickpeas

This dish was adapted from Vera Beach's recipe Skillet Zucchini & Mushrooms. I changed up the process a tad and added roasted chickpeas to include a good protein. The result is a very good, balanced meal that is just perfect for us diabetics. Enjoy!

Ingredients:

• 2 tbsp olive oil
• 1 tsp avocado oil
• 3 tbsp butter, divided
• ~1.25  lbs zucchini - cut into bite size slices
• 1 can (15.5 oz) chickpeas
• salt and pepper to taste
• 1 yellow onion - minced
• 1 lb white mushrooms - halved or quartered depending on size
• 3 to 4 cloves garlic - smash minced
• 1 tsp dried oregano
• ¼ cup vegetable broth
• chopped fresh parsley for garnish
• grated parmesan for a light garnish - optional

Preparation:

Heat the avocado oil and 1 tbsp butter in a fry pan over medium heat. Drain the chickpeas and add to pan. Season with a touch of S&P. Toss frequently until chickpeas develop a little color, about 5 min should do it. Remove chickpeas from pan and set aside.

Add olive oil and 1 tbsp butter to a large skillet and set to medium-high heat. Add zucchini slices to the hot oil, season with S&P and cook for ~4 minutes until just tender. Remove zucchini from skillet and set aside.

Return skillet to the burner and add remaining butter; melt butter over medium-high heat. Stir in the onions and garlic and cook for 2 minutes, or until just softened.

Add mushrooms and cook for ~7 minutes, or until just tender and lightly browned. Stir occasionally.

Stir in the oregano and cook for 20-30 seconds.

Return zucchini to the skillet and mix with the mushrooms; cook for 1 minute, or until heated through.

Pour in the vegetable broth and add the chickpeas. Cook for two more minutes for even temperatures throughout. Taste for S&P and adjust as needed.

Remove skillet from heat. Sprinkle with parsley and parmesan and serve.

Blessed be... and happy cooking!